Lying T-Bar Row Images

Lying T-Bar Row Guide

Load up the T-bar Row Machine with the desired weight and adjust the leg height so that your upper chest is at the top of the pad. Tip: In some machines all you can do is stand on the appropriate step that allows you to be at a height that has the upper chest at the top of the pad.

Lay face down on the pad and grab the handles. You can either use a palms down, palms up, or palms in position depending on what part of your back you want to emphasize.

Lift the bar off the rack and extend your arms in front of you. This will be your starting position.

As you exhale slowly pull the weight up and squeeze your back at the top of the movement. Tip: Keep the upper arms as close to the torso as possible throughout the movement in order to better engage the back muscles. Also, do not lift your body off of the pad at any time and refrain from using the biceps to lift the weight.

After a second contraction at the top of the movement, as you inhale, slowly go back down to the starting position.

Dec 22, 2014 11:16 AM:
please let us know at what proportion we should increase weights. for example if I start with 50 lbs and than 2nd set of 70 lbs etc. their should be some specification when and how much weight should we increase or decrease
please let us know at what proportion we should increase weights. for example if I start with 50 lbs and than 2nd set of 70 lbs etc. their should be some specification when and how much weight should we increase or decrease-See Less

May 29, 2014 6:28 AM:
Can you stand and do this off the floor I'm too tall for the one at my gym HELP PLEASE!!!!!!!!!
Can you stand and do this off the floor I'm too tall for the one at my gym HELP PLEASE!!!!!!!!!-See Less

May 17, 2014 8:10 PM:
The Laying Tbar Rows are the greatest. I used one 35lb. plate and one 5 lb. plate making 40 lbs. That way the weights don't come close to your face on the way up like the big 45 lb's do.
The Laying Tbar Rows are the greatest. I used one 35lb. plate and one 5 lb. plate making 40 lbs. That way the weights don't come close to your face on the way up like the big 45 lb's do.-See Less

Jan 16, 2014 11:06 AM:
This is a major part of my back routine!
If you are trying this for the first time or two, use lighter weight to get accustomed to the position of your body.
Additionally, focus on the angle of your neck (looking forward vs. looking down) to avoid unnecessary strain.
As you...+See More
This is a major part of my back routine!
If you are trying this for the first time or two, use lighter weight to get accustomed to the position of your body.
Additionally, focus on the angle of your neck (looking forward vs. looking down) to avoid unnecessary strain.
As you improve, consider using wrist straps to increase your weight.
Follows-up well with inverted rows.-See Less

Jan 5, 2013 11:26 AM:
It's very helpful exercise but you have to do some lats warm up before...My gyms machine now is broken down...Can I do it in a bench face down and with dumbels???
It's very helpful exercise but you have to do some lats warm up before...My gyms machine now is broken down...Can I do it in a bench face down and with dumbels???-See Less

Aug 31, 2012 7:03 PM:
Good exercise but be careful with heavier weights as it can cause some discomfort in the chest.
Good exercise but be careful with heavier weights as it can cause some discomfort in the chest.-See Less

Dec 22, 2014 11:16 AM:
please let us know at what proportion we should increase weights. for example if I start with 50 lbs and than 2nd set of 70 lbs etc. their should be some specification when and how much weight should we increase or decrease
please let us know at what proportion we should increase weights. for example if I start with 50 lbs and than 2nd set of 70 lbs etc. their should be some specification when and how much weight should we increase or decrease-See Less

May 29, 2014 6:28 AM:
Can you stand and do this off the floor I'm too tall for the one at my gym HELP PLEASE!!!!!!!!!
Can you stand and do this off the floor I'm too tall for the one at my gym HELP PLEASE!!!!!!!!!-See Less

May 17, 2014 8:10 PM:
The Laying Tbar Rows are the greatest. I used one 35lb. plate and one 5 lb. plate making 40 lbs. That way the weights don't come close to your face on the way up like the big 45 lb's do.
The Laying Tbar Rows are the greatest. I used one 35lb. plate and one 5 lb. plate making 40 lbs. That way the weights don't come close to your face on the way up like the big 45 lb's do.-See Less

Jan 5, 2013 11:26 AM:
It's very helpful exercise but you have to do some lats warm up before...My gyms machine now is broken down...Can I do it in a bench face down and with dumbels???
It's very helpful exercise but you have to do some lats warm up before...My gyms machine now is broken down...Can I do it in a bench face down and with dumbels???-See Less

Aug 31, 2012 7:03 PM:
Good exercise but be careful with heavier weights as it can cause some discomfort in the chest.
Good exercise but be careful with heavier weights as it can cause some discomfort in the chest.-See Less

Jan 16, 2014 11:06 AM:
This is a major part of my back routine!
If you are trying this for the first time or two, use lighter weight to get accustomed to the position of your body.
Additionally, focus on the angle of your neck (looking forward vs. looking down) to avoid unnecessary strain.
As you...+See More
This is a major part of my back routine!
If you are trying this for the first time or two, use lighter weight to get accustomed to the position of your body.
Additionally, focus on the angle of your neck (looking forward vs. looking down) to avoid unnecessary strain.
As you improve, consider using wrist straps to increase your weight.
Follows-up well with inverted rows.-See Less